09/02/2026
Eight months of Wednesdays are behind you.
Murph. Fran. Jackie. Helen. Interval days, chippers, ladders, sprints. You’ve shown up through all of it.
Four months are left in the year.
That’s not a lot of time to make excuses. It’s plenty of time to finish something.
Today isn’t about a fresh start. You don’t need one, you never stopped.
It’s about pace. Set one you can hold through December.
Let’s train.
TODAY’S WORKOUT
AMRAP 20
8 DB Thrusters (50/35)
10 Pull-Ups
12 Calorie Row
Score: Rounds + Reps
STIMULUS
This is a long, honest engine piece.
The thrusters tax legs and shoulders together. The pull-ups ask for grip and upper body pulling when the shoulders are already tired. The row is a mixed bag, recovery for the arms, work for the lungs.
Twenty minutes is long enough to expose anyone who goes out too hot in round one.
SCALING OPTIONS
DB Thrusters → Reduce weight; single DB
Pull-Ups → Ring rows; jumping pull-ups; band-assisted
Row → Bike or 200m run
COACH’S NOTES
Thrusters: Small sets from the start. Five rounds in, you’ll be glad you did.
Pull-ups: Break before your grip tells you to.
Row: This is where you reset your breathing before the next round starts.
Round 1 tells you nothing. Round 8 tells you everything.
LAST WEEK’S LEADERBOARD
Brett R 17:39 RX
Casey M 18:24 RX
Devin T 19:02 RX
Sarah K 19:47 RX
Marcus L 20:31 RX
RECOVERY PROTOCOL
Post-workout focus:
Quads
Shoulders
Lats
Forearms
Apply 27:17 to shoulders and quads.
Twenty minutes of thrusters and pull-ups loads the front and back of the body in the same session. Cover both.
THE SECOND HALF.
We’ll see you Sunday.
